muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

What counts as moderate-intensity aerobic activity?

Examples of activities that require moderate effort for most people include:
walking fast
water aerobics
riding a bike on level ground or with few hills
doubles tennis
pushing a lawn mower
hiking
skateboarding
rollerblading
volleyball
basketball

5 x 30 minutes

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week.

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk,
but you can't sing the words to a song.

What counts as vigorous-intensity aerobic activity?Examples of activities that require vigorous effort for most people include:

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words
without pausing for a breath.

In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.

For a moderate to vigorous intensity workout, try Couch to 5K, a nine-week running plan for beginners.

What counts as muscle-strengthening activity?Muscle-strengthening exercises are counted in repetitions and sets. A repetition is 1 complete movement of an activity, like lifting a weight or doing
a sit-up. A set is a group of repetitions.
For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You'll get even more benefits if you do 2 or 3 sets.

Healthy weight

Adults who are overweight can improve their health by meeting the activity guidelines, even if they don't lose weight.
To lose weight, you are likely to need to do more than 150 minutes a week and make changes to your diet.
Start by gradually building up towards 150 minutes of moderate-intensity aerobic activity a week.
To get health benefits from muscle-strengthening activities, you should do them to the point where you struggle to complete another repetition.
There are many ways you can strengthen your muscles, whether it's at home or in the gym. Examples of muscle-strengthening activities for most people include:
lifting weights
working with resistance bands
doing exercises that use your body weight for resistance, such as push-ups and sit-ups
heavy gardening, such as digging and shovelling
yoga
Try Strength and Flex, a five-week exercise plan for beginners to improve your strength and flexibility.
You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever's best for you.
However, muscle-strengthening activities don't count towards your aerobic activity total, so you'll need to do them in addition to your aerobic activity.
Some vigorous-intensity aerobic activities may provide 75 minutes of aerobic activity and sufficient muscle-strengthening activity. Examples include circuit training and sports such as football or
rugby.
*NHS CHOICES

How much physical activity do adults 65yrs old need to do to stay healthy?

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In adults aged 65 years and above, physical activity includes leisure time
physical activity (for example: walking, dancing, gardening, hiking, swimming), transportation (e.g. walking or cycling), occupational (if the individual is still engaged in work), household chores,
play, games, sports or planned exercise, in the context of daily, family, and community activities.

In order to improve cardiorespiratory and muscular fitness, bone and
functional health, reduce the risk of NCDs, depression and cognitive decline:

Older adults should do at least 150 minutes of moderate-intensity aerobic
physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity
activity.

Aerobic activity should be performed in bouts of at least 10 minutes
duration.

For additional health benefits, older adults should increase their
moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate-and
vigorous-intensity activity.

Older adults, with poor mobility, should perform physical activity to enhance
balance and prevent falls on 3 or more days per week.

Muscle-strengthening activities, involving major muscle groups, should be
done on 2 or more days a week.

When older adults cannot do the recommended amounts of physical activity due
to health conditions, they should be as physically active as their abilities and conditions allow.